What it is
Position 11 is a foundation drill in which the swimmer extends both arms forward (in front of or above the shoulders) with straight elbows and flat palms at the surface. Every competitive stroke flows through this position.
Essentials
- Keep arms straight: locked elbows, flat palms, arms extended in front of or above the shoulders
- Palms face down; fingers aim forward
- Stay on the surface
- Drag your Pinocchio nose: aim the entire face down
- Strong kick through the breath
- Return to looking down quickly after breath
Progression
- Streamline first, then transition to Position 11 at the surface
- Begin with short distances: bench-to-bench, 5 body lengths, 25s; add fins to make movement easier
- Position 11 for 5 kicks, then 1 arm stroke; 5 more kicks in 11, then the other arm stroke
- Chip away at the pause in Position 11 as technique improves
- Large slow arms first, then layer in kick, rotation, breathing
What goes wrong
- Doggy paddle: keep arms straight even when breathing; locked elbows, flat palms
- Sculling with hands: keep arms in position, do not scull
- Sinking while breathing: reinforce "strong kick through breath" to stay at the surface throughout
- Looking forward: aim the entire face down; drag your Pinocchio nose; return to looking down quickly after breath
How you know it worked
The swimmer holds surface position with straight arms, flat palms, face aimed down, and a strong kick throughout the drill, including during the breath.
How you teach it
Position 11 is the foundation from which all freestyle technique is built. Start with body line and posture in Position 11, then build from there. The key insight is that breathing causes the most sinking: the "banana" bend to the torso disrupts body position, so the drill doubles as a constant reinforcement of finding good body balance and posture again after each breath. Breathe by lifting the head quickly and then aiming it down again—do not let the head stay up.
Swimmers will want to doggy paddle; this is natural. They will also bob up and down on the surface when beginning. Both are expected and correctable through the cues.
For deliberate practice, structure each round of 3 strokes with a specific thought. First round: just meet the instructions—streamline and do 3 strokes. Second round: hit Position 11 with a straight elbow. The instructor's feedback after each focused attempt is crucial for accelerating learning.
Use short distance swims of 3–5 strokes total to remove anxiety and fear of breathing. Limit the number of strokes. A simple chant helps swimmers remember the position: "One-one, position 11 / Reach and glide, arms side by side / Up and over, like a four — Position 11 knower." Visual cues such as pool noodles, kickboards, or flags can help force the arms into Position 11. The more you emphasize Position 11, the more likely swimmers will adopt it as a habit.